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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 45 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side

Metcon Prep

POWER CLEAN

Movement Prep

4 High Hang Power Cleans

4 Hang Power Cleans

4 Power Cleans

Build to Lighter Weight

Metcon

Hurricane (Time)

3 Rounds:

800 Meter Run

21 Power Cleans (155/105)
DESCRIPTION & STIMULUS

GENERAL

“Hurricane” is a simple, but effective couplet of running and power cleans that was last completed on 4.28.18

The running distance and barbell weight are both designed to be on the moderate side

We expect this workout to take around 20 minutes to complete

POWER CLEANS

The barbell weight today should be a weight you can ‘touch and go’ for 12+ reps

Within the workout, you’ll likely opt for either singles or a mix or ‘touch and go’ and singles

RUN

If unable to run outside, choose one of the following:

600 Meter Air Runner or Trueform

1,600 Meter Bike Erg

1,000 Meter Row

80/60 Calorie Schwinn Bike

60/45 Calorie Assault Bike or Echo Bike

At Home WOD – With Equipment

Warm-up

EMOM 12:

Minute 1: 100m Jog

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Air Squats

Minute 4: 20 Dumbbell Swings

Metcon

Rancy (Time)

5 Rounds For Time:

400m Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell OHS

*Power Snatches change arms every rep

*OHS change arms as athlete chooses
STIMULUS

You’ll complete the 3 listed movement for 5 total rounds

Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout

Single Arm Dumbbell Overhead Squats can be a very limited movement for many

Two different dumbbells may be used to tackle both movements with intended stimulus

Let’s treat the run as somewhat of a buy-in

The workout isn’t necessarily “won” there

It is “won” by thriving on the snatches and overhead squats

A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round

Your score is total time of completion

SUBS

RUN

If unable to run outside, complete one of the following:

500 Meter Bike Erg

250 Meter Row

12/9 Calorie Assault Bike or Echo Bike

15/12 Calorie Schwinn Bike

150 Meter Assault Runner or Trueform

20 x 10 Meter Shuttle Runs

SINGLE ARM DUMBBELL OVERHEAD SQUATS

Single Arm Dumbbell Front Squats

At Home WOD

Warm-up

EMOM 12:

Minute 1: 100m Jog

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Air Squats

Minute 4: 20 Odd-Object Swings (chest high)

Movement Videos

How to create an Odd-Object – https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Odd-Object Ground to Overhead. – https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be

Odd-Object Squats. – https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be

Metcon

“Rancy” (No Equipment Version) (Time)

5 Rounds For Time:

400m Run

20 “Odd-Object” Ground-to-Overhead

20 “Odd-Object” Squats
STIMULUS

You’ll complete the 3 listed movement for 5 total rounds

Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout

Let’s treat the run as somewhat of a buy-in

The workout isn’t necessarily “won” there

It is “won” by thriving on the ground to overhead and the squats

A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round

Your score is total time of completion